Clean & push jerk
3x clean + hang clean + push jerk @60-70%
3x hang clean + push jerk @75-85%

E3:30 x5:
3 Pause OHS (2s pause at the bottom)
straight into 10 double kb front rack cyclist squat
- RIR 2 viimeisessä sarjassa molemmissa liikkeissä

Merkkaa tähän OHS:n painot

AMRAP 15:
100-m DB suitcase carry (15/22.5 kg)
20 box jumps (51/61 cm)
20 single-arm DB push presses
400m run

– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

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Goal & Intensity:
– Today’s aim is to build unilateral strength, conditioning, and control through a varied dumbbell triplet.
– Target 3–5 rounds within 15 minutes, aiming for one round every ~4 minutes.
– The suitcase carry should be upright with no more than 1–2 short breaks.
– Box jumps and DB push presses should be done in consistent sets of 1–2, with technique intact and total time under 90–120 seconds per movement.
– From earlier classes: unilateral work builds strong core control – avoid tipping or leaning toward the dumbbell side.
– Switch hands as needed during carries and presses to stay moving efficiently.
RPE: 7
Training Area: Unilateral strength and conditioning. This improves posture, core stability, and balance – important qualities for injury prevention and long-term performance.

HSPU skills for 15 min:

5 tempo HSPU descending, 5s negative - go down after every rep
5 kick ups - aloita jokainen toisto päälläseisonnasta
5-10 kipping HSPU - usa abmat if needed
3-5 wall facing HSPU.

Extra: 15s HS hold, free or against wall. Harjoittele tätä sopivassa välissä.

In teams of 2. 2x 10 AMRAP.

1. 1200/1000m row (split as you like) then AMRAP with you go i go (round for each):

9 kipping HSPU
6 alt. Pistol squats
3m HS walk (alone or assisted).

Rest 3 min.

1. 1000m run (both at the same time) then AMRAP ygig:

9 T2B
6 alt. Pistol squats
3 bMU/3C2B+3push-ups/3pull-ups+3 push-ups

In teams of two, 2 min AMRAP / 2 OFF for 12 min:

5 power snatches
10 OHS
30 DU.

RX´d: 40/30 or a weight you can do every barbell rep unbroken.

Laske yhteen omalla kierroksella suorittamasi toistot.

15 min specific WU:

1 practise rope climb with good technique
3 snatches - increasing weight
15 cyclist squats
3 strict HSPU or scaled version
1 thruster - increase weight

15 min for HS walk or HS skills:

10 leg alt. Hs raises against the wall or rubberband
10 weight shifts back against the wall
10-20s free HS hold or HS hold back against the wall - only heels touching the wall
5m HS walk or assisted HS walk or 2-3 controlled wall walks

5 kertaa

3 cleans with stop below the knee + 1 push jerk

50-65% C&J max. Lepää 90s.

3 kertaa

1 clean & jerk + 1 Clean & jerk

70-80% C&J max. Lepää 2 min.